WOD
 | Sun, Apr 21 2024 |  |
 | Sat, May 18, 2024 at 7:00am Burpee Mile |
| Mon, May 27, 2024 at 10:00am Memorial Day Murph |
| Thu, Jul 4, 2024 at 10:00am Sparks Marina Paddleboard and BBQ |
| Sun, Sep 1, 2024 at 6:00am Bring A Friend Week |
| Sat, Sep 14, 2024 at 8:00am New Kids in the Box |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (7 days ago) |
| Bar Muscle Up Program 20240421 | Quarterfinals 2024 WOD 3 | Home WOD 20240421 | April Ab Challenge |
Bar Muscle Up Program 20240421(Check In) Warmup: 2 rounds - 5 Scorpion Stretch /side - 8 Kip Swings - 5 Tempo Pushups (3 sec descent) - 8 Kipping Glute Bridge - 20 sec Bar False Grip Hang Every 30 sec for 2 mins (alternating) - 5 Elevated Foot Pushups (chest to floor) - 20 sec Straight Leg Bottom Balance Every 30 sec x 2 mins (alternating) - 6-10 Dynamic Pushups (24 in box) - 20 sec Supine Table Hold (fingers toward feet) Movement Introduction - Bad Cheerleader Jump Practice - Target Reach Swing - Box Jump-Up to Support Every 30 secs x 3 mins (alternating) - 5 Back Cheerleader Jumps - 5 Target Reach Swings - 5 Box Jump-Ups to Support Play around with high-band low-bar muscle ups Accessory: 3 rounds - 6 Banded Explosive Pulls (elbows in) - 6 Shuttle or Tiger Bend Pushups - 6 Bar Dips
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CrossFit Events
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